TAKE FLIGHT CHALLENGE FUNDRAISER
Join us tomorrow at 8:30am for sign-in, waivers, announcements, group warmup and an awesome workout! $10 suggested donation to Phoenix Arising Aviation! Check out our vendors, buy a tshirt, we will have music and fun!
NO Re-Flex on Sunday! Coach Stacey is getting hitched!!!
Don’t forget about our new guys program IRON SWAG! Register NOW www.crossfitcp.zenplanner.com
and don’t forget DON”T DROP THE DEADLIFT BAR!!!
Dynamic warm up
6 of each
pvc arm circles
Group warm up
6 count burpees
10 each of
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)
30 strict toe 2 bar 2 second negative
Build to a heavy 1 rep deadlift in 7 minutes
150 wall ball for time (20/14)
Knee on the wall
Hamstring up n over